BLACKBOARD – 20 November 2014

Workload:

A1. Deadlift:

*Take 85% of your 2 rep max from two weeks ago or the same load as last week and perform:

6 sets of 3 – Pause 1 inch from ground (1 mississippi, 2 mississippi)

Then:

On the minute for 10 Minutes
8 Death March (Use two DBs. One DB = 1/6 BW)
1 Burpee (+2 each round)

*Once you fail to complete all work within a round. Go back to the beginning (5+5) and work back up for the remainder of the workout. IF you fail again, back to 5+5.

Notes: For the pause deadlifts we are working on keeping a tight back! That means you look to not deviate in your spinal integrity from the pull position to 1 inch off.  

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Comments
2 Responses to “BLACKBOARD – 20 November 2014”
  1. Dara says:

    deadlifts
    6x3x165#

    then the snatch complex from Tuesday up to 70#

  2. AM Session:

    Hang Clean: 225,245,265,285,305,315, 255x2x2
    Front Squat (3s Pause on first rep of all sets): 255×2, 285×2, 305×2, 255x5x2
    Push Press (Back Rack): 225x3x5sets

    PM Session:
    More bodybuilding stuff and corrective exercise

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